robin sarner. IM Canada. 2016. I made the show!
Robin Sarner. IM
Canada. Whistler, B.C. 7/24/16.
Male 50 yo. 180
lbs. 6 feet 6 inches.
Swim 58 minutes.
Bike 5:29. 243 np.
226 ave power. Ave cadence 70. (yes on purpose) Ave HR 136
Run 3:33 ave HR
136. Ave cadence 79
Second place for age group. 47th overall. Top three kona qualified. No roll downs. So, I made the show for the first time
!!! 10 hours 10 minutes.
15th IM start.
14th IM finish. Last
year DNF at IM Canada. Dropped out at
about mile 38 on the bike due to hypothermia.
Took a few months off after Canada 2015 but still stayed
pretty active. Longest break from
triathlon training in years. After
getting back to regular triathlon training, took at least two months to get
over the sensation of severe fatigue.
I do not think it was a case of overtraining requiring even more time
off. I think the issue was just the
body getting reved up again after years of training and months of downtime. Got medical issues ruled out. Gradually things came around.
This race the general approach was to do MY training and MY
race. Have been around long enough
to know what works for me. Resolved
to not second guess myself about training and racing approach. Lots of the advice I have gotten works
for me. Some of it does not work
however. As for us all, we need to
individualize what works for ourselves.
Have always felt that I take longer to recover than many. Just not possible to log very high weekly
training hours and still function at work. So from week 11 out through week 3 out,
I resolved to increase the total weekly hours a bit but still keep the hours
low enough to survive. It worked out
to about 15 hours per week. A bit
more of a consistent build this time around. I will try to include my training log
spreadsheet. I think these hours are a good bit less than
many of our kona qualifiers. Though
note that I have been at this for a while so have the base. First IM was CDA in 2009. Second IM was Canada in 2010. Really started entertaining the
possibility of Kona in 2011.
Overall training schedule:::
customized over the years per my work schedule, consultation with our coaches,
consultation with teammates, tracking what works, etc. Generally EN flavor training but shifted
around. I like to do the long
long bike on Saturday morning early.
And the long long run on Sunday (I love running too much to relegate it
to the dark of a weekday workday).
Longish bike on Tuesday.
Etc.
Swim training adjustments this training round :::: almost all training was done on Vasa
Ergometter ! very time
efficient. Great way to work the
needed muscles without the pool time.
was worried that this was a risky training plan. But swam the fastest ever at Canada. So obviously this worked out fine. My sense is that unless your swimming
form is fairly good, the pure Vasa Ergometer approach may not be great. Note that one week before the race I had a
2.4 mile swimming race of 61 minutes.
One of my best times. Big confidence
builder. I usually did one hour Vasa
three times a week.
Bike training this round :::: trained to accomplish a 3 watts/kg during
the race. Which is about 245 np. So concentrated on getting the longer
rides above this. note I have
always bike trained 95%+ indoors.
Using the Kickr for a couple years now. I think it gives fairly accurate output
but halfway through this round I changed the settings for the Kickr to be
controlled by my Quarq. This gave me
clear accuracy. No big bike week
or big training week this cycle. One
biggish bike weekend including a trip to Whistler. Couple other longish outdoor rides. Otherwise cranking it out on the
Kickr. Very time efficient. Able to practice nutrition exactly. Last long long bike three weeks out. Have not felt that the big bike volume two
weeks out works for me. Purposely dropped my training and racing cadence
way down some thoughts out there
that this might work for many. With
the low cadence, my heart rates have been lower and I do not think it
compromises the run. And it seems
easier to generate higher power and speed.
I did have heavy legs the last half of this race marathon, but I am
guessing this is mainly due to overdoing the last 20 miles of the bike a
bit. My brick runs and long runs have
never felt compromised this training round.
Bike rig::: running
my older Cannondale Slice franken rig.
Seatpost/seat interface changed by Ruckus composites (impossible to
adjust seat angle with the factory post).
Sram etap. Back to longer
cranks (177.5 mm. prefer 180 mm but
this longest with Quarq. I have 180 mm
Stages though). Got rid of latex
tubes – ran the light butyl Specialized tubes I filled with sealant – don’t
like the stress of pumping on race morning and stressing about snapping off the
valve. Crank Brothers Egg Beater
pedals. Light Northwave mountain bike
shoes (yes I raced in mountain bike shoes).
I like the versatility of being able to run around in the bike shoes and
being able to run into the woods if needed.
Added plastic collars (sold as add on) to the pedals for a really tight
shoe to pedal interface. As good power
transfer as my Speedplay Light Action.
I carry more tools and parts than many – do not understand why folks are
willing to end their race day by not carrying basic stuff that weights a few
ounces – wippermann chain links, tool with chain tool and tire levers
integrated, manual pump in addition to the co2 and nozzle, extra bolts,
derailleur hanger, etc. Added
bottle holder behind the seat with the aero shaped soft bag integrated. Nice to have two empty bottle cages to
at least hold things temporarily before dumping drink into the between the
forearms container or dumping water over the body. Bento type bags to hold all the solid
nutrition needed.
Bike fit::::::
finally got it dialed in.
last couple years was having problems with high heart rate and neck
pain. I put my elbow pads up a bit
and widened my elbow pads a bit. (relaxed the fit) Hands up higher. Seem to be in a magic sweet spot now. See my pics on Facebook.
Run training this round ::: did about my same thing. Trying to push the pace on the long
runs. Purposely kept the mileage low
because it beats me up. Couple 40 mile
weeks. Maybe more run mileage and
“run hardening” would have helped my race run issues (heavy legs last half of
the marathon), but I don’t think
so. My fastest run, 3:25 at texas
two years ago, was done on even lower mileage, I think. I
think the success this race was mainly due to the bike, and I think beating my
legs up with more running would have compromised the bike training. I also rely on years of a running
base. Had one half marathon race
just before this build that was good to jump start the speed. Last
long long run four weeks out. Think
it takes me that long to get the fresh legs needed.
Transitions:::
purposefully took the time to do what needed to be done. For T1 this involved putting on warm
layers. Was 50s starting out and I am
a cold wimp. Was not going to risk GI
compromise because my body was fighting the cold. Got rid of the layers at 38 miles into
the bike but thankful I dressed well for the first part.
Nutrition::: no big
change here. I have been training the
body to handle all types of solids of different brands. I think the variety during race day
really helps the body absorb things.
I nailed my nutrition. On the
bike:: about 48 oz per hour of the Gatorade.
Back to using the between the forearms refillable bottle with
straw. I think this is crucial to folks
drinking high volumes. Started out with Endurance on my bike and
switched to the regular Gatorade from on the course. Unfortunately in Hawaii I have to go back
to the Endurance formula. Bleck. And 100 calories every half hour on the bike
of solids::: bars. Gels. Blocks.
Rice crispy treats (used bike special needs first time ever). About 500 cal/hour. My best previous races have been where I
am peeing at least every half hour on the bike. did that this Canada.
On the run, Gatorade every mile. 100 cal gels or blocks every three miles
with some water. And coke
starting at 16 miles.
Racing kit:::: new
Kiwami aero top. Loved not having the
shoulder sunburn after the race.
Prerace:::
No big problems in the weeks leading up to the race. Good luck regarding injury and
illness. Drive up to Whistler on Wednesday. Stayed at Crystal Lodge. Stayed there last year. Nice place and convenient. Mellow check in and brief workouts. Nice meeting with most of our crew. Doug S.
Mike W. Brian V. Honorable teammate Paul Hough racing on
another continent. Seeing
the guys on the course, especially during the run, was a big boost.
The race:::
Slept fair the night before. But generally was more relaxed than
typical. Part of the work for this
race involved changing my attitude and approach. Tried to relax, work on the process at
hand, enjoy the moments a bit more, and tried not to worry about whatever
outcome. Hard to do but I think I
was somewhat successful. The whole day
was just a more mellow experience, at least before that 16 mile run point. J had practiced a simplified
breakfast:: four Ensures, a banana,
coffee, some juice.
Swim::
first year of the rolling start. I prefer
to be racing people, not the clock, but …
started about 3 minutes after the gun I think. No traffic problems the whole race. I don’t think anyone passed me. Was worried that I was not exerting
myself enough but after the first lap a quick watch check showed a good
time. no big muscle fatigue the
second lap. (a new sensation. Vasa Ergometer !) Tried to keep up my cadence (which is
slower than most). Concentrate on
using the lats. Power all the way
back to hip with a bit of a hand push there.
Was actually relaxed and having fun the last stretch of the last
lap. Stood up at the shore and looked
at my watch. 58 minutes !!! what !
pulled that out of my ass.
Fastest swim ever. Had no idea
that I would be going so fast with such apparent low energy output. Moments like these probably helped a lot to
buoy me through the day.
T1::
Wetsuit strippers were a bit challenged. Maybe not used to removing wetsuit from
yards of legs. Again, took the time
to put on layers – aero bike jersey over race top, vest, gloves. Shoes on and BOAed. Running without problems in my mountain bike
shoes.
Bike:::
Started right into hydration and nutrition. Was a bit worried for the first 20 miles,
and occasionally at other points during the first half of the bike, about heart
rates higher than training. But my
perceived exertion did not feel equal to the higher heart rates. So I made the decision to just keep
cranking the goal watts. Without the
goal watts I wasn’t going to accomplish what I needed to so I went with how I
was feeling versus objective data.
My average heart is fine so things settled out fine. I assume the typical race excitement, and
settling from the swim, were the main heart rate factors. No mechanical problems during the
bike. cruised the fast downhills
pretty relaxed. Stopped at 38 miles to
hand wife my warm gear. (I think a
couple 15-30 second stands during the bike helps a lot). Down to the Pemberton flats. This flat section is mile 60 to mile
90. Part of my race plan was to stick
in the aerobars and crank this section.
Which is what I did. Following
wind on the second half of this portion and was really moving. Note that at all other races I typically
had a pretty dark moment in the later half of the bike. just did not have this this race.. felt strong and pretty good the whole
day. Bit of a headache and back ache
in the middle. Tylenol helped. Just mild typical discomfort. Had a lot of energy for the 20 mile climb
back to Whistler. Note my goal watts
was 245. My second gear for uphills
was 10% above that at 270. Just
simplified things to these two gears.
And the idea that my sitting up climbing potential is better than my
aero potential. I will try to attach
the WKO file that shows me overcooking the last 20 miles. But I felt good and I knew what I had to do
time-wise on the bike. Just felt like
I had to go for it. Sailed the last
flatish 6 miles. Happy to see T2
after not getting to see it last year. Note that most of last half of the bike was
fairly alone or passing folks.
T2:::
Slowish. But one of
the things was using actual shoes laces this race. Some tilting gravel trails so wanted my
shoes to be tight.
Run::
Started off fine.
Tried to rein in my heartrate the first three miles per my bike average
heart rate. Nutrition seemed to be
going in ok. Started feeling my
typical pretty good between miles 3 and 6.
Saw my wife first time around 7 miles.
She seemed to think that I was in
second or third place. This was a
welcome surprise and boost. I had
never been anywhere near this position in any other race. Out
to the turn around on Green Lake.
Back to the start of the second loop.
I think this was when wife was able to say pretty firmly I was
second. My legs started to feel
heavier than normal at about the halfway point. Generally felt ok otherwise just heavy
legs. I don’t remember experiencing
this before. Out to start the Greek
Lake out and back for the second time.
Wife able to say the first place guy was about 10 minutes ahead of me.
The last eight miles there was a guy staying right behind
me. I assumed it was the third place
guy. I just tried to do my thing and not let him
take energy from me. With about 2-3
miles to go he passed me. However his
calf said 49. So I just let him go and
did my thing. Turns out this guy was
in my age group and ended up being the third place guy by about 20 seconds. He got to the finish line first but
because of our different start times I still beat him. I talked to him briefly after the finish
and was miffed to hear that he was racing at 50 yo this year. In talking to my wife I gave him the benefit
of the doubt because he could have told the body markers his true current age
without thinking about his actual racing age.
My wife though thinks he was out to deceive folks (and this is saying
something for someone of her sweat nature).
Even if he got third, it would not have mattered. There were three kona slots. But I guess karma did get him a bit with
my being second over his third.
Finished close to the first place amateur female. Had always thought I needed to be near the
first ladies to kq. Missed Mike
Reilly at the finish but the Canada announcer guy is pretty cool. Hung on my catcher for a couple minutes. Then met the wife. Then went and laid down on the Olympic
green lawn.
I did get nice boosts from seeing teammates out there during
the run. And getting nice words from
them. Doug the Doughboy S. Mike W. Brian V.
I guess my only potential disappointment about the race day
is not going faster on the run. I
think I had the fastest run in my age group.
And the day was warmish (maybe maximum middle 80s). but I was hoping for maybe better than
the previous best of 3:25. I don’t
have a great answer for why I didn’t push my heart rate up to 10-15 beats above
my bike average for miles 3 to 13.
From miles 13 and on, I was thinking that I should be a bit
conservative, because of the heavy legs.
Was worried about the possibility of impending cramps and not being
physically able to keep running. I
felt like I slowed a lot in the last third but not as bad as I thought. Only one mile at slower than 9 min/mile
pace. So maybe my slower bike cadence
affected my run but I don’t think so (I have been doing this for months with no
apparent problems and great bike gains).
I do think my strong bike affected my run, especially the last bike 20
miles. But overall, I think the
complete race worked out the best it could.
My sense is that coming in with a 5:35 bike would not have
given me 10 minutes on the run.
still some work to do to get the best run out of me. I think I need to run fast, with the
heart rate governor, miles 3-13 or maybe miles 3-16, and hang on from there. Trusting my run strength and getting a good
run pace average from the fast miles in the middle. Not worrying about pushing miles 3-16,
assuming I have done the training.
I have said these things before but need to keep working on the mental
thing to get me there.
Postrace::
The day after had nice award ceremony. First podium. Little German guy on my left (first
place). Little Danish guy on my
right. Kinda bummed that the nice
announcer Canada figurehead guy was missing on Monday. And the slot allocation and roll-down was
the most anti-climactic one I have been to.
I was the only one that I noticed teared up or emoted much. Standing in the line to pay for Kona I
did get a nice calmly buzzed sensation.
For the first few days after the race was kind of at a loss
of how to feel. Rechecking reality to
make sure. The KQ thing had really been a big desire for
years. Being able to achieve this
involved backing off the goal, relaxing, and enjoying the process and this last
race. Any other sports achievement in
life, even finishing Kona itself, will only be icing on the big cake I have
already eaten. I am pretty sated
for the moment. Will see what
drive develops in the future. Will see
what other physical challenges I might want to pursue. Whatever. It doesn’t really matter. I am here and now.
And by the by. As
many of you know, this is literally going home for me. I consider myself originally from
Hawaii. I moved to the state at two
years old and the family moved away from Maui at thirteen years old. Have been back to the state fairly often
since. My dad moved from Maui just a
few years ago. He passed this last
December at age 77 of colon cancer. I
talked to him during this ironman run.
I have raced the Honu 70.3 on the Big Island. I have trained many days up and down the
ironman bike course. Biking out
towards Hawi on race day we will see Haleakala on Maui. I lived about 2000 feet up it on the other
side. This kamaaina ( boy of the
land/earth) is coming home.
Many thanks to all of you.
You have been a big part of this process. Coaches.
Teammates. Whatever the size of your contribution to my
development, it has all been greatly valued. I would not have completed this
journey without the Endurance Nation Ohana.
Addendums:::
Race selection over the years::
have done all types of races with varying bike courses. For a while I concentrated on the big
man with big absolute watts thing on a flat course. Al
T. had said I would be most successful on the most challenging courses. So this year I settled on CDA, Idaho and
Canada. Which also are my local
races. CDA was attractive after they added more slots
to 65 (versus Canada at 40). The august
CDA heat would not be good. Maybe
some folks would switch to CDA due to the slots. Blah.
Blah. So in retrospect my
decision to concentrate on Canada obviously worked out.
Short term plan:::
I am signed up for CDA and Arizona this year. I may do something at CDA, but I
doubt it. Maybe Aquabike. MAYBE if I get inspired try a no-pressure
race to test myself, bringing forward my Canada fitness. If I had the time and money, I might
want to do Arizona bringing forward the Kona fitness. Trying for the Kona thing again with low
pressure seeing what I could do on a flat course. If I do CDA or Arizona will take a
couple days off work and travel lightly.
Will see how I feel closer to
these.
Nutrition and supplements:::
I always have eaten fairly well. The last few months I have cleaned things
up more. Reduced the sweets (except
during workouts). Baseline weight I am
183 lb. 185 max. decided to bring it down to 180 lbs. maybe 178 lbs for kona. Take quite a few supplements and
vitamins. Things that I have adopted
over the years based on recommendations.
Payed attention to a consistent beet powder load this race.
Data / Log Info ::
Tracking Log
TCX file
bike wko file ::::
https://app.box.com/s/12dx3gm4bzl5o4cth2wacbamhveducwd
Comments
Huge congrats! I know you've been working for this for a while. I got to witness some of the frustration at IMTX when the 40-44 AG rolled down to 11, then our AG didn't roll a single spot. With your swim and run backfround, it's been the bike. And I suspect that finally getting yourself comfortable in aero was one of the biggest contributors to your success in Whistler. I've been planning to take a couple KQ shots when I age up to 50 (if that fails, Legacy it is). I'm now gonna call it the Sarner Plan, because I know it works.
Enjoy your well-earned vaca in Kona.
MR
Congratulations! Very impressive race. Gotta say that I'm pretty impressed with the high risk (to me anyway!) Vasa routine. That took courage!
Have a great time in Kona and be sure to enjoy the entire race week when you are there.
Tom
Enjoy your race on your lands!
1) Training based on what works for you – especially taking longer to recover. I can never hit all the planned EN workouts – it takes me a while to recover from a tough WKO. Would love to see your training log leading up to the race – 15 hours seems to be about what I can pull off.
2) Cadence. 70 on the bike seems … almost leisurely. Did that take a while to adapt to? My bike (and run) cadence seems to be best at 90, although I’ve noticed on longer-distance rides that I have to slow the cadence to sustain power after about 50 miles.
And as for the run: pulling off a 3:33 on a hot day is very impressive – no need to be disappointed. (And about that guy with the 49 on his calf – I think your wife was right – it just seems deceptive).
Enjoy Kona!
Robin, I've been watching you gather all the pieces and put them together from the start, when we both did CDA in 2009. It's been a big challenge for you, starting with that height of 6'6". You have hacked away relentlessly at all the aspects of getting to and through the puzzle that is success @ Ironman. One of my favorite aphorisms is, Ironman is both easier and harder than it seems. Easier to do than most non-initiates are aware, but harder to do well than most triathletes can imagine. You set aside all the negative thoughts - I remember a conversation where you said you were going to take "just one more shot" at Kona, that was maybe in 2011/12. You figured out and put in place every single jigsaw piece, and got the race you've been dreaming about, starting with that swim. And here you are, feeling the glow, basking in the warmth of your accomplishment. It's OK, to be happy.
Random thoughts:
On a personal note, I am so very, very happy for you.
Good luck in Hawaii!
Well done! I love watching the progression and ultimate breakthrough performance of an IM journeyman. You deserve to bask in the glow of a terrific success. Congratulations, and enjoy your victory lap in Kona!
Thanks a big bunch.
Sorry if I miss you in my response here.
David R.
thanks. Maybe I’ll be able to
get some surfing in in Hawaii.
Tim. Mr mini-me I am
trying to be. One of the big regrets
is not qualifying and racing in kona the same year as you. Maybe one of these years. You were one of the biggest inputers to
my adjustments over the years. Thanks
for being there.
Steve r.
thanks. Wish I was closer to
you east coast folks to intersect more.
Mike r. thanks for
sharing the journey with me over the years.
Work that Sarner plan ! so
do we wanted to push each other in future races in the same age group or stay
away from each other ? yes the bike
fit was a big thing. One can work
with fitters over the years but ultimately my personal tweaks is what
worked
Jenn e. thanks. Yes part of the success this year was a
perspective change.
Ed e. thanks for
following the progress.
Robert s.
thanks. Looks like we will be
seeing you at the show soon too.
Tom g. thanks. So I will see you in kona in October.
Francis p.
thanks. Yes mainly wrote the
detail for others to possibility benefit.
Paul c. email
me. Anyone. onoohia@gmail.com I will send my training log. I am trying to get EN to attach it
here. Note I have purposely not
done things like Strava or publically published most of my workouts. I don’t need external factors influencing
what I should be doing on any particular day. The cadence thing did not take long to
adjust too. Seemed natural. coach Brett Sutton idea. Maybe I could have run fast enough
to catch the first guy. Maybe, if I
had run faster, I would have burned and walked. Probably was best to go somewhat
conservative to get the first KQ rather than going for the win.
William c. thanks
for following. Note take what works
for me with a bag of salt. Much of
what works for me won’t help most.
Scott a.
thanks. Have appreciated your
interactions over the years.
Trish m.
thanks. Yes plan to enjoy
kona.. will take the time to stop and
embrace family during the race, look around, etc. But also test the fitness when able.
Albrecht T.
thanks. You have been there from
day one. Lots of info ingrained I got
from you. Sorry we haven’t intersected more though we
live close to each other. Yes was
hard but in the end easy – just went and frigging did it. We should be careful with the vasa
ergometer – strengthens the right muscles but only if proper form used – can
easily use wrong form and really mess things up. Yes I think I found my long man cadence
– have always done for the swim and run – bike joined. Sounds good about racing advice. Will probably skip cda. Will consider AZ after kona. I am signed up for Black Diamond half
iron – four weeks before kona – that should be ok yes ??? regardless, time to do things that don’t
necessarily fall directly in line with pure IM
racing.
Paul h.
thanks. So see you in kona
someday. Thanks for following over
the years. Maybe intersect at a
foreign race.
Mike. W.
thanks. Appreciate
sharing/racing this latest race and outcomes with you.
Keith W.
thanks. Will be interesting
to see if I ever try for kona again or every get there again. Looking forward to this first time.
Ian K. thanks. Yes I will be basking. And hopefully surviving the heat, lava,
and the wind.
Great report Robin and thanks for sharing. Nice to see someone else who runs and bikes with a lower cadence. Congrats on the big show - well deserved.
Over the past three years, I've observed the trials and tribulations you've gone through in your quest of a KQ. So happy to hear that you punched your ticket home. Hopefully some day our paths will cross, as we live so close to each other.
brian v. thanks much. good to share the road. though my training volumes are not huge so maybe the lower volume approach can work for some folks.
Daniel b. thanks. go lower cadence !
jennivere. thanks much again. yes great to see you around. thanks for all the good energy and Mana. yes have moved forwards with the bike though you have too. extra incentive to not get bike chicked by you.
. no to CDA. still recovering. but will do the half IM local Black Diamond four weeks out from Kona. my future plans after kona, what other IMs to try, etc - varies day to day. currently kind of thinking I would like to mix it up and challenge myself on different courses. will see if I have the oomph to do Arizona this year - stay aero and crank. you mean the Molokai to Oahu canoe race ? did the six man outrigger race Molokai Hoe (Molokai to Oahu) maybe 10 years ago. I do have a dream of doing the Kona ironman on Saturday and then the Molokai Hoe on Sunday (normally the day after Kona). but I would have to have a very understanding outrigger team because I wouldn't be able to contribute as much. logistics of getting to Molokai Saturday evening would be tough.
Davor. thanks much. yes I used your time and past experiences as a carrot. thanks for all the advice over the years. last year before 50 yo for you ?
phil. thanks for following. see you at Black Diamond half IM ?